Winter Training Week #5
Monday Dec11- AM: Ran 1xNature Trail->Around Track with Danny and GPo. Hip is 100%. 3.4 miles.
PM: Ran 1.5xGolf Courses with Yarbz, Jossi, Phil, Vechik, and Mumbles. Wanted to keep it easy light after a longer run yesterday and a workout tommorow. 7 miles.
Tuesday Dec12- AM: Ran 1xNature Trail->Around Track with Danny. 3.4 miles.
PM: Worked out with PDext, GPo, Golden, Nathan, and Phil. Ran Tempo Loop, running from 1-3 mile in 11:55, which was about 10 sec than last week and felt smoother. Then came in and was supposed to start at 44 per 200 and subtract a second each lap. We were pretty much exact, and ran a 5:25, jogged a while and then did 3x400 in 72, 69, 70 "opening up" on the last 50 meters. All the 400s felt incredibly smooth, its no longer a struggle to run high 60s for a 400. Finished with 6 turnarounds. 9 miles.
Wednesday Dec13- AM: Ran 1+xNature Trail with Danny. Sprained my right ankle on the root by Stokes. First time I've sprained the right, so it might take a little time to recover. 2.5 miles.
PM: Biked at 20mph in the GIAC. Ankle still feels pretty bad. 45 min.
Thursday Dec14- PM: Biked at 19 mph in the GIAC. Woke up and ankle was really bad, but improved nicely throughout the day. Biking was much harder to do today, legs were tired. Should be good to go tommorow. 45 min.
Friday Dec15- PM: Ran Tempo Loop->Road Loop with Farina. Ankle felt pretty good, just have to take turns awkwardly. Tried striding the curves on the indoor track, and I couldn't do it. 5.75 miles.
Saturday Dec16- AM: Ran Mount Pleasant with GPo, Poindexter, Burgman, Patrick, and Trouble from GIAC. Ankle felt good, but not as good I'd like. That'll integrity will keep on coming with the exercises. Running is also good strengthening. 10.25 miles.
Sunday Dec17- AM: Ran Harriton with Burmeister and Burgmann. Woke up and my ankle was feeling to great so went short. Feeling good by end of day tho. 6.75 miles.
48 miles. (38.75 on 5)
PM: Ran 1.5xGolf Courses with Yarbz, Jossi, Phil, Vechik, and Mumbles. Wanted to keep it easy light after a longer run yesterday and a workout tommorow. 7 miles.
Tuesday Dec12- AM: Ran 1xNature Trail->Around Track with Danny. 3.4 miles.
PM: Worked out with PDext, GPo, Golden, Nathan, and Phil. Ran Tempo Loop, running from 1-3 mile in 11:55, which was about 10 sec than last week and felt smoother. Then came in and was supposed to start at 44 per 200 and subtract a second each lap. We were pretty much exact, and ran a 5:25, jogged a while and then did 3x400 in 72, 69, 70 "opening up" on the last 50 meters. All the 400s felt incredibly smooth, its no longer a struggle to run high 60s for a 400. Finished with 6 turnarounds. 9 miles.
Wednesday Dec13- AM: Ran 1+xNature Trail with Danny. Sprained my right ankle on the root by Stokes. First time I've sprained the right, so it might take a little time to recover. 2.5 miles.
PM: Biked at 20mph in the GIAC. Ankle still feels pretty bad. 45 min.
Thursday Dec14- PM: Biked at 19 mph in the GIAC. Woke up and ankle was really bad, but improved nicely throughout the day. Biking was much harder to do today, legs were tired. Should be good to go tommorow. 45 min.
Friday Dec15- PM: Ran Tempo Loop->Road Loop with Farina. Ankle felt pretty good, just have to take turns awkwardly. Tried striding the curves on the indoor track, and I couldn't do it. 5.75 miles.
Saturday Dec16- AM: Ran Mount Pleasant with GPo, Poindexter, Burgman, Patrick, and Trouble from GIAC. Ankle felt good, but not as good I'd like. That'll integrity will keep on coming with the exercises. Running is also good strengthening. 10.25 miles.
Sunday Dec17- AM: Ran Harriton with Burmeister and Burgmann. Woke up and my ankle was feeling to great so went short. Feeling good by end of day tho. 6.75 miles.
48 miles. (38.75 on 5)